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CrossFit Coquitlam March 26 2013

Coaches CrossFit

Some of the fine coaching staff at Rocky Point CrossFit. ~ Photo courtesy of Red Lotus Photography

Paint is hitting the walls at the new location. Head over to our FB page and weigh in on what colour you think the wallball target line should be.

Today’s Workout:
Warmup – 5 Rounds or 10 minutes
5 Pistols (per leg) – or progressions
10 Kipping Pullups – or assisted or ring rows
15 V-Ups

Strength
Bench press – Warm up the bench and do this heavy!
1 X 3 Reps
1 X 2 Reps
1 X 1 Rep (Heavy man)
1 X 1 Rep
2 Minute break between sets

WOD – ala Fight Gone Bad
Three rounds for max reps:
60 seconds of Push Press (45/35, 65/45, 75/55 lb)
60 seconds of Kettlebell Swings (25/15, 45/25, 53/36 kg)
60 seconds of Burpees
60 seconds of Abmat Sit-Ups
60 seconds of Rowing (for calories)
60 seconds of Rest
Score is total reps

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